If he had his own way, my son would subsist entirely on pancakes. In his words, “with syrup AND jam.” As a garden nutrition educator, I’m embarrassed to admit this, since I work hard to convince kids they love kale and beets over more sugar-laden food options. And here’s my own son double fisting pancakes drenched in syrup.

I have to remember that I, as the well meaning adult in this picture, am in charge of helping my young one develop his palate to enjoy many different tastes and flavors. But a child’s love for all things carbohydrate and sugar can leave even the most determined parent feeling defeated from time to time at the dinner table.

This is a good place to introduce the idea of stealth health, from the “if you can’t beat them, join ‘em” category of parenting advice. While it’s still important to introduce foods raw or solo for young kids to get a taste for them, sometimes you need to get creative to get all the nutrition you can into their growing bodies. I’m taking a page from my mom on this one, who had many vegetable pancake variations, most of which were not well received by my younger self. Corn, zucchini, and carrots all made appearances at the breakfast table, met with many a complaint from me to “just have normal pancakes.”

Well, here I am as an adult who loves many different kinds of veggies, so my mom’s persistence paid off. We’re in for the long haul teaching food habits to kids – food preferences are MUCH easier to shape at a young age. However, this might not always look perfect. For example, my son tasting a bite of spinach and spitting it out onto my plate…but his excited “I tried it!” is a step in the right direction. We’ll work more on manners, but exposure to many different tastes in the toddler years will help our young ones become adventurous eaters as adults.

Here are some fun ideas from the stealth
health kitchen:

Pasta and pizza are often easy “wins” with kids – who doesn’t love them? Purée steamed kale or broccoli, roasted beets, or other veggies into the tomato sauce for extra nutrients. This also works for meatloaf or meatballs – add 1 cup of puréed veggies to your regular recipe.

Take it from brussels sprouts, they got a lot more popular once they met bacon. Use small amounts of cheese or bacon to make a previously unpopular vegetables shine.

If you’re desperate, you can always hide veggies! I often slip the kale and spinach under the cheese in a pizza. Also, grated or sliced veggies (raw or cooked) can easily be tucked into sandwiches and wraps without too much of a fuss.

Give in a little bit to a toddler’s love of sugar by roasting root vegetables like parsnips, carrots, and beets to bring out their natural sugars. Cut them in wedges and have “rainbow french fries”!

This pancake recipe is popular in our house and a great way to sneak some extra nutrients into breakfast without your picky eaters noticing. Enjoy!

Carrot Apple Pancakes

2 large carrots, grated

1 large apple, grated

1 cup plain yogurt + ½ cup milk

2 eggs

1 ½ cups whole wheat flour

1 ½ tsp. baking soda

2 Tbs. granulated sugar

1 ½ cups whole wheat flour

½ tsp. cinnamon

¼ tsp. nutmeg

¼ tsp ginger (dried or fresh)

½ cup raisins (optional)

Mix flour, baking soda, sugar, raisins, and spices together in a bowl. Separately, whisk eggs, milk, and yogurt together and then stir in the grated carrot and apple. Mix dry ingredients into wet ingredients, being careful to not overmix (this makes pancakes tough). Fry on a pancake griddle, or in a little oil on a skillet until crispy and risen a bit.

Julie Swank is a farmer, a school garden and nutrition educator, and most recently a mom, which has put all of her skills to the test to keep her busy two-year-old healthy and fed. She loves to connect people to their food by sharing advice from the kitchen and getting hands in the soil on the farm. You can find her in the kitchen cooking meals for her son’s preschool, Four Seasons of Early Learning, and tending gardens in Greensboro, VT.

I don’t know about you, but this time of year always tugs at my inner gardener. I linger in a space of memories to the joy I find in delicious, locally grown produce and berries. As I watch the birds ready themselves for mating and all that the ritual of spring renewal has to offer, I dream of seeds sprouting, sap running, and the trees budding. In Vermont, we know how quickly things change and that goes for our short growing season. I’m longing for cool misty mornings with my bare feet in the garden, long, steamy days that turn into peaceful evenings filled with music and laughter, and for summer farmers’ markets to open and the connection that brings to abundance and community.

Did you know that starting in July, just in time for peak
growing season, Vermont Agency of Agriculture, Food & Markets Division is
opening up the Farm to Family program to our local farm stands?

This program falls under Women, Infants and Children (WIC) and supplements healthy eating choices of locally produced fruits, vegetables and plant starts for families from birth to age five. Farm to Family was originally only for farmers’ markets, but with this expansion, a broader focus on the importance of starting to eat healthy from the start helps to foster healthy habits for a lifetime. Families receive $30.00 in Farm to Family coupons in $6.00 increments. Here’s who can get support from WIC:

Pregant Women

Moms

Dads

Grandparents

Foster Parents

Step Parents

Guardians

“If you’re pregnant, a caregiver, or a mom with a child under age 5, you can get the right personalized support for you and your family. Caregivers with low to medium income and those who are part of other programs such as foster care, medical assistance or SNAP are eligible. Contact your local office for details.” – signupwic.com

This time of year also brings renewal and change. I try to focus on eating healthy and incorporating recipes that are easy, versatile and satisfying. I was on my social media account last night and a good friend, Kim Place-Faucher, posted a picture of a delicious salad.

The funny thing was, her post asked about food blogging! Well of course, I had to share my guest blog post through Healthy Lamoille Valley and that I was writing this post for all of you. I asked if I could share her recipe and she said, “Yes!” Here is Kim’s recipe:

1 avocado

1 blood orange

1 Cara Cara orange

1 navel

A small handful of fresh cilantro

Dress the salad with fresh-squeezed lime juice and drizzle with local honey.

This season also provides the best local maple syrup, so you
could try a variation by changing out the honey with maple. Whatever your
choice, I hope this finds you well and wanting to enjoy the offerings of the
season. At the very least it might make mud season more tolerable.

In gratitude,

Deb

Deb Nevil is a Boston native who grew up summering on the ocean in Marshfield, MA. Clamming, blackberry picking, gardening and homemade cooking has always been her passion. Consequently, her love for healthy, natural food and wellness has brought her to create in her hometown, Jeffersonville Farmers’ and Artisan Market. Deb was encouraged by her parents to live life on her own terms while helping others achieve their goals through neighborliness, generosity and compassion.

A mother of 4 with a M.Ed., Deb oversees the after school and summer Enrichment program as the 21st Center for Learning Coordinator at Cambridge Elementary School. Deb understands the importance of a healthy, educated and engaged community to raise positive and productive children. She is a Vermont Farmers’ Market Advisory (VTFMA) Board Member, Brand Ambassador for Kingdom Creamery of VT and coordinates the JFAM Mtn. Jam Music Series in Jeffersonville in July-August.

Deb lives in Cambridge with her family, and babies: her dogs and cats.

During the holidays we often get together with others for parties or large family dinners. Planning the menus and cooking can be great fun until you remember Aunt Sally has a nut allergy and John has a gluten allergy. There is sure to be someone who is vegan or diabetic. How do you prepare a delicious and safe feast for all? Don’t worry, it can still be fun to plan a menu.

Hosting a festive gathering should be welcoming to all. Some of your guests may have dietary restrictions by choice, religion or culture, lifestyle choices, or it might be a matter of life and death. Make sure your guests know you are aware some might have dietary restrictions. Since you want everyone to enjoy themselves and you want to provide a safe menu, here are some suggestions and links to online resources to assist you in creating a deliciously safe feast for all.

Get to know your guests’ dietary restrictions. They might be able to make some suggestions or provide helpful information.

In the menu, be sure to list the ingredients for each dish. You might want to save the labels of the purchased items for the dish for reference.

Simplify! Keep recipes very basic. Stick to a little salt and pepper and provide other seasonings and ingredients, like nuts, to be available so guests can season their own serving.

Remember to wash hands, cooking utensils, and surfaces often. This prevents cross-contamination. You might also prepare dishes on different days.

And there is always the buffet or “build your own” option (like a taco bar) where people prepare their own from available options.

More Resources:

If you want to know more about food allergies, you might try the FDA and MedlinePlus

Have you ever ‘decided’ to make changes to your health (lose weight, quit smoking, start exercising…), only to be disappointed in yourself days or weeks later having ‘failed’? You may feel disappointed in yourself due to a ‘lack of willpower’ or simply feel overwhelmed by how hard it is to change. In fact, change is not a ‘decision’, but rather it is a process that takes time and patience.

Don’t underestimate the power of habit! Habit formation (whether starting or stopping a behavior) is both physical and psychological. Our brain actually creates neural pathways for new behaviors. Our body and mind are in the habit of behaving in a certain way, and it can take time for a new habit to form or an old habit to diminish.

Change is a process, not an event. Here are some tips to help create healthy habits:

Practice patience. Research tells us that it takes as much as 180 days to truly let go of an old habit and adopt a new one. So hang in there!

Stop beating yourself up! Putting yourself down if you find yourself engaged in the old habit can damage our confidence. Instead, practice positive thinking and be compassionate with yourself.

Celebrate catching yourself. Instead of putting yourself down for ‘being weak’, congratulate yourself for being aware. Each time you catch yourself and become aware, you will build confidence and motivation.

Use structures to help remind yourself about the new behavior or goal. For example, put sticky notes on the bathroom mirror, set an alarm on your phone, or link the new behavior to something you already do (like walking right after breakfast).

Involve others in your goal. Let family, friends or co-workers know you are working to change. Enlist support and feedback to help. Find a partner with a similar goal to help motivate each other!

Work with a health coach or healthcare provider. They can provide support and accountability during the process of habit formation.

Don’t wait until New Years to make healthy changes in your life. Habits can be changed or created any time of year!

Rorie Dunphey works under Vermont’s Blueprint for Health as the RN Chronic Care Coordinator at Family Practice Associates in Cambridge. She works one-on-one with people and also leads classes to promote health and help people better manage their chronic diseases. She also assists patients in accessing community and state resources to better coordinate their health and wellness needs. Rorie has a particular passion for promoting a healthy diet and exercise routine to inspire people to live their best life.

A fiber rich diet has many benefits to a healthy lifestyle. It can reduce your risk of heart disease and type 2 diabetes, as well as several kinds of cancer. It also can improve cholesterol, lower blood pressure, regulate digestion and help with weight loss. With farmers markets and CSA’s (Community Supported Agriculture) in full swing now, eating locally produced, fiber-rich foods is both easy and delicious!

What is FIBER?

There are 2 kinds: soluble and insoluble. Soluble fiber can help control blood sugar and cholesterol, while insoluble fiber adds bulk to our colon and can act like a brush, helping food pass through the digestive tract more efficiently. Fiber can be found in fruits, veggies, whole grains, nuts and beans.

What is a WHOLE GRAIN?

A whole grain has 3 layers: the fiber-rich bran or outer layer, the endosperm or middle layer, and the germ or inner layer. Whole grains are not only rich in fiber, but also are loaded with nutrients. Some examples include whole grain breads, oats, corn meal, bulgur, quinoa, brown rice, farro and popcorn. A refined grain is processed leaving only the middle or endosperm layer is left, thus removing much of the beneficial fiber and nutrients.

How much is ENOUGH? It is generally recommended that people consume 25 to 38 grams of fiber each day. Add fiber to your diet slowly, over a few weeks. Too much too fast can cause bloating or gas.

Read labels! Choose breads, cereals, pasta and crackers that list ‘Whole Grain’ as the first ingredient. Look for the ‘Whole Grain’ stamp on the package and beware of deceptive marketing. ‘Multi Grain’, ‘wheat’ and ‘enriched flour’ do NOT mean whole grain. Products with at least 10% of the ‘percent daily value’ are generally fiber-rich foods.

Rorie Dunphey works under Vermont’s Blueprint for Health as the RN Chronic Care Coordinator at Family Practice Associates in Cambridge. She works one-on-one with people and also leads classes to promote health and help people better manage their chronic diseases. She also assists patients in accessing community and state resources to better coordinate their health and wellness needs. Rorie has a particular passion for promoting a healthy diet and exercise routine to inspire people to live their best life.

The Special Supplemental Nutrition Program for Women, Infants, and Children (WIC) provides wholesome food, nutrition education and community support for income-eligible women who are pregnant or post-partum (including fathers and caregivers), infants, and children up to 5 years old. Our community now has three clinic locations, located in Johnson, Hardwick, and Morrisville.

In addition to the standard food offered by WIC, each summer the Morrisville WIC office distributes coupons worth $30 – $60 to families. These “Farm to Family” coupons can be used as money to buy produce from participating farmers at Vermont Farmer’s Markets, from July through the end of October. Families can meet the farmer who grew their food, tasting new foods while developing an appreciation for fresh, local whole foods. This program also supports Vermont farmers who receive 100% of the coupon value.

WIC recently partnered with Lamoille Valley Gleaning to offer monthly “WIC Gleaning Taste Tests” under our tent in the Morrisville WIC office parking lot. For those who may not know, “gleaning” is the gathering of extra crops from the fields after the harvest. Gleaning helps keep fresh, wholesome food in our community and supports a healthy food system. Past events have offered freshly harvested green beans, zucchini, lettuce, baby kale, arugula and more. Taste-tests and recipes are provided with themes such as pasta salads, soups, baby foods, and holiday inspirations.

The next WIC Gleaning Taste Tests will take place August 2, September 13, October 11, and November 8, from 2- 3:00pm at the WIC office (63 Processional Dr, Morrisville).

Families with Medicaid or Dr. Dynasaur insurance are income eligible for WIC. Know a family who might qualify for WIC? Tell them about us!

The weather is finally improving and it is finally beginning to feel like summer. For many of us, summer means adventures and traveling. Is it possible to eat healthy when we are on the road having fun? Yes! Here are 10 simple tips to eating healthy when away from home;

Savor a salad – Start your meal with a salad packed with vegetables to help you feel satisfied sooner. Ask for dressing on the side and use a small amount.

Share a meal or dish – Divide a main entrée between family and friends. Ask for small plates for everyone at the table.

Select from the sides – Order a side dish or appetizer as a meal. It is usually more than enough food!

Pack your snacks – Pack a cooler with ready-to-eat fruit, vegetables or unsalted nuts to eat on road trips. It can help you avoid stopping for junk food when you need to stop to fill the gas tank.

Fill your plate with vegetables and fruits – Stir-fries, kabobs or vegetarian options can be healthy and delicious. Order meals without gravy or sauces. Select fruits for dessert.

Compare calories, fat and sodium – Many menus now have nutritional information. Look for items that are lower in calories, saturated fat and sodium. You can also ask your server about for healthier options.

Pass on the buffet – Order individual items from the menu and avoid ‘all you can eat’ buffets. Steamed, grilled or broiled dishes usually have fewer calories than fried or sautéed foods.

Quit the ‘clean plate club’ – Be mindful of how full you feel and stop eating when you have had enough. Slow down and savor each bite. Pack leftovers away immediately to avoid nibbling and refrigerate them for tomorrow’s meal.

It can be often be challenging to eat balanced and nutritious foods when away from home, but with a little effort and planning, you can still have fun and be healthy. Enjoy and safe traveling!

Rorie Dunphey works under Vermont’s Blueprint for Health as the RN Chronic Care Coordinator at Family Practice Associates in Cambridge. She works one-on-one with people and also leads classes to promote health and help people better manage their chronic diseases. She also assists patients in accessing community and state resources to better coordinate their health and wellness needs. Rorie has a particular passion for promoting a healthy diet and exercise routine to inspire people to live their best life.

Heart disease is the leading cause of death among American adults of all backgrounds. Many of these deaths are largely preventable through lifestyle modification. Along with exercise, diet can play a role in maintaining your heart health. Following a diet that is low in saturated fats and sodium, and high in fruits, vegetables, and whole grains can help keep your ticker ticking for many years to come.

To celebrate American Heart Month, here are a couple great recipes that your heart will appreciate!

Hearty Vegetable and Lentil Soup

Ingredients:

3 cups water

3 cups low sodium vegetable or chicken broth

3 medium carrots, chopped

1 medium onion, chopped

1 cup dried lentils, rinsed

2 celery ribs, sliced

1 small bell pepper, the color of your choice, chopped

¼ cup uncooked brown rice

1 tsp dried basil

1 garlic clove, minced

1 bay leaf

½ cup tomato paste

Directions:

In a large saucepan, combine all ingredients except tomato paste. Bring to a boil.

Reduce heat; cover and simmer for 1-1.5 hours or until lentils and rice are tender.

Add the tomato paste and still until blended. Cook for 10-15 minutes more. Discard bay leaf.

Alexandra Duquette is the Clinical Dietician for Copley Hospital, where she sees inpatients and outpatients daily. As a former pastry chef, she has realigned her career to aid people in enjoy food while keeping their bodies healthy and strong.

Many of us have heard the saying “Lucky Number 13.” When is 13 not a lucky number? Thirteen is no longer a lucky number when it is associated with the increased rates of 13 cancers. These cancers have been associated with being overweight or obese. The “Cancer and Obesity” report released by the Centers for Disease Control and Prevention (CDC) on October 3rd can be found on their website.

The CDC infographic discusses what communities are doing to encourage their neighbors to increase their physical activity and get healthy foods into their daily meal plan. I would like us to take a moment and look at the resources in the Lamoille Valley. There are many activities going on and simple, no cost ways we can encourage each other to have improved health.

Families, for example, can get out and walk or bike on the Lamoille Valley Rail Trail.Find a walking buddy to encourage each other and get out there and enjoy the fall air.

Local schools encourage breakfast and offer healthy meal choices for breakfast and lunch. There are summer meal programs for children in many areas. The Women, Infants, and Children (WIC) program offers food benefits, nutrition education, recipes and breastfeeding supports to families that meet the eligibility requirements. You can call 888-7447 for more information on WIC services.

The 3-4-50 website has Vermont specific data along with tips and strategies to reduce obesity.

The 3 represents the 3 behaviors that are the leading causes of cancer:

Tobacco use

Poor diet

Lack of physical exercise and obesity

These 3 behaviors contribute to 4 chronic diseases:

Cancer

Heart disease & stroke

Type 2 diabetes

Lung disease

These behaviors and chronic diseases are the cause of more than 50% of deaths in Vermont.

The season of the pumpkin is upon us and with that comes pie, lattes, beer, and even cereal flavored with that sweet, earthy gourd. While these can all be delicious, they are hard on our wallets, and even harder on our waistlines. And with fall marking the beginning of the holiday season where many of us see the numbers on the scale slowly creep up, why not start out on a positive note with some healthier recipes featuring those favorite fall flavors?

Turkey Pumpkin Chili

This twist on a cold weather classic is packed with protein and fiber that is sure to fill you up and keep you warm when the temperature starts to drop. You could easily make this recipe in a slow-cooker for a “ready when you are” dinner.

Ingredients:

1 teaspoon oil

1 pound lean ground turkey (15% fat)

2/3 cup chopped onion

½ cup green pepper, seeded and chopped

2 cloves garlic, minced or ½ teaspoon garlic powder

1 can kidney beans, drained and rinsed (15 ounce or 1 ¾ cups)

1 can great northern beans, drained and rinsed (15 ounce or 1 ¾ cups)

1 can solid-pack pumpkin (15 ounce or 1 ¾ cups)

1 can crushed tomatoes (15 ounce or 1 ¾ cups)

1 can chicken broth, low sodium (15 ounce or 1 ¾ cups) (See Notes)

½ cup water

2 tablespoons brown sugar

1 package taco seasoning mix (1.25 ounces) (See Notes)

Directions:

Pour oil into a 4 quart (or larger) saucepan.

Add ground turkey, onion, green pepper, and garlic.

Cook and stir, breaking meat apart until meat is browned and vegetables are tender.

Alexandra Duquette is the Clinical Dietician for Copley Hospital, where she sees inpatients and outpatients daily. As a former pastry chef, she has realigned her career to aid people in enjoy food while keeping their bodies healthy and strong.

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It is essential that you seek professional advice for all issues concerning your health. Do not take any of the information in this blog (either in posts or comments) as professional advice or official communication from Copley Hospital or any of the blog authors. Posts and comments on this blog are not intended to be professional advice, unless implicitly indicated in the blog post, and do not necessarily reflect Copley Hospital policy or corporate opinion. The opinions and/or views expressed on Live Well Lamoille represent the thoughts of the individual bloggers and commenters, not those necessarily of the organizations they represent or organizations affiliated with the blog.

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